Cod is one of the best proteins for an anti-inflammatory lifestyle. It’s naturally lean, high in protein, and pairs beautifully with antioxidant-rich vegetables, heart-healthy olive oil, fresh herbs, garlic, ginger, turmeric, leafy greens, tomatoes, and whole grains. Whether you’re looking for quick sheet pan dinners, cozy soups, or Mediterranean-inspired meals, these recipes are simple enough for busy weeknights while still feeling fresh and satisfying.

---

1. 34g Protein Lemon Garlic Baked Cod with Asparagus

Tender cod fillets are baked with garlic, fresh lemon, asparagus, and herbs for a light yet satisfying dinner that’s ready in under 30 minutes.

Prep Time: 10 minutes

Cook Time: 18 minutes

Servings: 4

Ingredients

• 4 cod fillets (6 oz each)
• 1 bunch asparagus
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 lemon, sliced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and black pepper
• Fresh parsley

Instructions

1. Preheat oven to 400°F (200°C).
2. Arrange cod and asparagus on a baking sheet.
3. Drizzle with olive oil.
4. Add garlic, oregano, paprika, and lemon slices.
5. Bake for 15–18 minutes until cod flakes easily.
6. Garnish with parsley before serving.

Nutrition (Approx.)

• Protein: 34g
• Calories: 310
• Carbs: 8g
• Fat: 15g

---

2. 35g Protein Mediterranean Cod with Tomatoes & Olives

A bright Mediterranean dinner featuring juicy tomatoes, olives, garlic, spinach, and flaky cod simmered together in one skillet.

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 cups cherry tomatoes
• ½ cup sliced olives
• 2 cups spinach
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon oregano
• Juice of ½ lemon
• Fresh basil

Instructions

1. Heat olive oil in a skillet.
2. Sauté garlic and tomatoes.
3. Stir in olives and oregano.
4. Add cod fillets.
5. Cover and cook until fish flakes easily.
6. Add spinach, finish with lemon juice, and garnish with basil.

Nutrition (Approx.)

• Protein: 35g
• Calories: 325
• Carbs: 10g
• Fat: 16g

---

3. 33g Protein Turmeric Ginger Cod & Cauliflower Rice

Turmeric, fresh ginger, garlic, broccoli, carrots, and cauliflower rice create a colorful anti-inflammatory meal around flaky cod.

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 4 cups cauliflower rice
• 2 cups broccoli florets
• 1 cup carrots, sliced
• 3 garlic cloves
• 1 tablespoon grated ginger
• 1 teaspoon turmeric
• 2 tablespoons olive oil
• Green onions

Instructions

1. Season cod with turmeric.
2. Pan-sear cod until cooked through.
3. Cook garlic and ginger.
4. Add vegetables and cauliflower rice.
5. Return cod to the pan.
6. Garnish with green onions.

Nutrition (Approx.)

• Protein: 33g
• Calories: 295
• Carbs: 13g
• Fat: 12g

---

4. 36g Protein Herb-Crusted Cod with Roasted Brussels Sprouts

Fresh herbs and a light almond flour coating give cod a delicious crust while roasted Brussels sprouts complete the meal.

Prep Time: 15 minutes

Cook Time: 22 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 3 cups Brussels sprouts, halved
• ¼ cup almond flour
• 2 tablespoons chopped parsley
• 1 tablespoon chopped dill
• 2 garlic cloves
• 2 tablespoons olive oil
• Lemon wedges

Instructions

1. Toss Brussels sprouts with olive oil.
2. Coat cod with almond flour and herbs.
3. Roast vegetables for 10 minutes.
4. Add cod to the baking sheet.
5. Bake until cod flakes easily.
6. Serve with fresh lemon.

Nutrition (Approx.)

• Protein: 36g
• Calories: 335
• Carbs: 11g
• Fat: 17g

---

5. 34g Protein Cod & Sweet Potato Sheet Pan Dinner

Sweet potatoes, broccoli, cod, garlic, rosemary, and olive oil roast together for an easy one-pan family meal.

Prep Time: 10 minutes

Cook Time: 30 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 sweet potatoes, cubed
• 2 cups broccoli florets
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon rosemary
• 1 teaspoon thyme
• Black pepper

Instructions

1. Roast sweet potatoes for 15 minutes.
2. Add broccoli and cod.
3. Drizzle with olive oil.
4. Sprinkle garlic and herbs.
5. Bake another 15 minutes.
6. Serve immediately.

Nutrition (Approx.)

• Protein: 34g
• Calories: 365
• Carbs: 25g
• Fat: 14g

---

6. 35g Protein Cod Spinach Coconut Curry

Cod simmers in a creamy coconut milk sauce with spinach, garlic, ginger, turmeric, and curry spices for a comforting anti-inflammatory dinner.

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 cups spinach
• 1 cup light coconut milk
• 3 garlic cloves
• 1 tablespoon grated ginger
• 1 teaspoon turmeric
• 1 teaspoon curry powder
• 1 tablespoon olive oil
• Fresh cilantro

Instructions

1. Cook garlic and ginger in olive oil.
2. Add turmeric and curry powder.
3. Pour in coconut milk.
4. Add cod and simmer gently.
5. Stir in spinach until wilted.
6. Garnish with cilantro.

Nutrition (Approx.)

• Protein: 35g
• Calories: 360
• Carbs: 9g
• Fat: 18g

---

7. 33g Protein Lemon Dill Cod with Quinoa

Light, refreshing, and protein-packed, this dinner pairs baked cod with fluffy quinoa, cucumber, tomatoes, parsley, and fresh dill.

Prep Time: 15 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 cups cooked quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes
• 2 tablespoons fresh dill
• 2 garlic cloves
• 2 tablespoons olive oil
• Juice of 1 lemon
• Fresh parsley

Instructions

1. Bake cod with garlic and olive oil.
2. Mix quinoa with cucumber and tomatoes.
3. Add lemon juice and dill.
4. Plate quinoa salad.
5. Top with baked cod.
6. Garnish with parsley.

Nutrition (Approx.)

• Protein: 33g
• Calories: 390
• Carbs: 27g
• Fat: 14g

---

8. 34g Protein Garlic Mushroom Cod Skillet

Tender cod is cooked alongside mushrooms, spinach, garlic, thyme, and olive oil in one easy skillet that’s perfect for busy evenings.

Prep Time: 10 minutes

Cook Time: 18 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 8 oz mushrooms, sliced
• 2 cups spinach
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon thyme
• Black pepper
• Fresh parsley

Instructions

1. Sear cod until lightly golden and set aside.
2. Cook mushrooms with garlic.
3. Add spinach and thyme.
4. Return cod to the skillet.
5. Cook until the fish flakes easily.
6. Garnish with fresh parsley.

Nutrition (Approx.)

• Protein: 34g
• Calories: 315
• Carbs: 8g
• Fat: 15g

---

9. 35g Protein Mediterranean Cod Chickpea Skillet

Flaky cod is simmered with chickpeas, tomatoes, spinach, garlic, olives, and herbs for a hearty one-pan Mediterranean dinner.

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 1 can chickpeas, drained
• 2 cups spinach
• 1½ cups cherry tomatoes
• ¼ cup sliced olives
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon oregano
• Juice of ½ lemon
• Fresh parsley

Instructions

1. Heat olive oil and sauté garlic.
2. Add tomatoes, chickpeas, and oregano.
3. Nestle cod fillets into the skillet.
4. Cover and cook until the fish flakes easily.
5. Stir in spinach until wilted.
6. Finish with lemon juice and parsley.

Nutrition (Approx.)

• Protein: 35g
• Calories: 385
• Carbs: 22g
• Fat: 14g

---

10. 34g Protein Cod & Vegetable Soup

A light yet comforting soup filled with cod, carrots, celery, tomatoes, spinach, garlic, herbs, and flavorful broth.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 6

Ingredients

• 1½ lbs cod, cut into chunks
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 onion, diced
• 2 cups spinach
• 1 can diced tomatoes
• 5 cups low-sodium vegetable broth
• 3 garlic cloves
• 1 teaspoon thyme
• 1 bay leaf

Instructions

1. Cook onion, carrots, celery, and garlic.
2. Add tomatoes, broth, thyme, and bay leaf.
3. Simmer for 20 minutes.
4. Add cod pieces.
5. Cook for 6–8 minutes.
6. Stir in spinach and remove the bay leaf before serving.

Nutrition (Approx.)

• Protein: 34g
• Calories: 290
• Carbs: 12g
• Fat: 10g

---

11. 33g Protein Baked Cod Stuffed Peppers

Colorful bell peppers are filled with quinoa, spinach, herbs, diced tomatoes, and flaky baked cod.

Prep Time: 20 minutes

Cook Time: 35 minutes

Servings: 4

Ingredients

• 4 bell peppers
• 1 lb cod
• 1 cup cooked quinoa
• 2 cups spinach
• 1 cup diced tomatoes
• 2 garlic cloves
• 2 tablespoons olive oil
• Italian seasoning
• Fresh basil

Instructions

1. Bake cod until flaky.
2. Mix cod with quinoa, spinach, tomatoes, and herbs.
3. Fill bell peppers.
4. Bake until peppers are tender.
5. Garnish with basil.
6. Serve warm.

Nutrition (Approx.)

• Protein: 33g
• Calories: 355
• Carbs: 23g
• Fat: 12g

---

12. 36g Protein Lemon Herb Cod Power Bowls

Protein-packed bowls featuring cod, quinoa, avocado, roasted broccoli, carrots, cucumbers, and fresh herbs.

Prep Time: 15 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 cups cooked quinoa
• 2 cups broccoli florets
• 1 cup carrots
• 1 avocado
• 1 cucumber
• 2 tablespoons olive oil
• Lemon juice
• Fresh dill
• Parsley

Instructions

1. Roast broccoli and carrots.
2. Bake cod with olive oil and lemon.
3. Fill bowls with quinoa.
4. Add vegetables.
5. Top with cod and avocado.
6. Sprinkle with dill and parsley.

Nutrition (Approx.)

• Protein: 36g
• Calories: 430
• Carbs: 28g
• Fat: 18g

---

13. 35g Protein Garlic Spinach Cod Casserole

This comforting casserole combines cod with spinach, mushrooms, tomatoes, herbs, and a light sprinkle of Parmesan.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 6

Ingredients

• 1½ lbs cod
• 3 cups spinach
• 8 oz mushrooms
• 1 cup diced tomatoes
• 3 garlic cloves
• ¼ cup grated Parmesan
• 2 tablespoons olive oil
• Italian seasoning

Instructions

1. Sauté mushrooms and garlic.
2. Stir in spinach and tomatoes.
3. Transfer vegetables to a baking dish.
4. Place cod on top.
5. Sprinkle lightly with Parmesan.
6. Bake until cod flakes easily.

Nutrition (Approx.)

• Protein: 35g
• Calories: 325
• Carbs: 8g
• Fat: 15g

---

14. 34g Protein Turmeric Cod Lettuce Wraps

Fresh lettuce wraps filled with turmeric-seasoned cod, shredded cabbage, carrots, avocado, cilantro, and a squeeze of lime.

Prep Time: 15 minutes

Cook Time: 12 minutes

Servings: 4

Ingredients

• 1½ lbs cod
• Butter lettuce leaves
• 2 cups shredded cabbage
• 1 cup carrots
• 1 avocado
• 3 garlic cloves
• 1 teaspoon turmeric
• 1 tablespoon olive oil
• Lime wedges
• Fresh cilantro

Instructions

1. Season cod with turmeric.
2. Pan-sear until flaky.
3. Flake the fish.
4. Fill lettuce leaves with cabbage and carrots.
5. Add cod and avocado.
6. Finish with cilantro and lime juice.

Nutrition (Approx.)

• Protein: 34g
• Calories: 300
• Carbs: 10g
• Fat: 15g

---

15. 35g Protein Cod & Broccoli Stir-Fry

A quick weeknight dinner featuring cod, broccoli, mushrooms, carrots, garlic, ginger, and coconut aminos.

Prep Time: 10 minutes

Cook Time: 15 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 3 cups broccoli
• 1 cup mushrooms
• 1 cup carrots
• 3 garlic cloves
• 1 tablespoon grated ginger
• 1 tablespoon avocado oil
• 2 tablespoons coconut aminos
• Green onions

Instructions

1. Sear cod and set aside.
2. Cook garlic and ginger.
3. Add vegetables.
4. Stir in coconut aminos.
5. Return cod to the skillet.
6. Garnish with green onions.

Nutrition (Approx.)

• Protein: 35g
• Calories: 315
• Carbs: 13g
• Fat: 12g

---

16. 33g Protein Cod Taco Cauliflower Rice Bowls

A lighter taco-inspired meal with flaky cod, cauliflower rice, avocado, tomatoes, cabbage, cilantro, and fresh lime.

Prep Time: 10 minutes

Cook Time: 15 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 4 cups cauliflower rice
• 1 avocado
• 1 cup cherry tomatoes
• 2 cups shredded cabbage
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Lime wedges
• Fresh cilantro

Instructions

1. Season cod with cumin and paprika.
2. Bake until flaky.
3. Cook cauliflower rice.
4. Fill bowls with cabbage and cauliflower rice.
5. Add cod, avocado, and tomatoes.
6. Garnish with cilantro and lime.

Nutrition (Approx.)

• Protein: 33g
• Calories: 340
• Carbs: 14g
• Fat: 16g

---

17. 34g Protein Cod with Roasted Root Vegetables

Cod fillets roast alongside carrots, parsnips, sweet potatoes, garlic, rosemary, and thyme for a colorful sheet pan dinner.

Prep Time: 15 minutes

Cook Time: 35 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 carrots
• 2 parsnips
• 1 sweet potato
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon rosemary
• 1 teaspoon thyme
• Lemon wedges

Instructions

1. Roast the root vegetables for 20 minutes.
2. Add seasoned cod to the pan.
3. Sprinkle with rosemary and thyme.
4. Bake another 15 minutes.
5. Serve with fresh lemon wedges.
6. Enjoy immediately.

Nutrition (Approx.)

• Protein: 34g
• Calories: 390
• Carbs: 27g
• Fat: 14g

---

18. 35g Protein Herb Cod Meatballs with Roasted Vegetables

These tender cod meatballs are seasoned with garlic, parsley, dill, and lemon zest, then served with roasted broccoli, cauliflower, and carrots.

Prep Time: 20 minutes

Cook Time: 25 minutes

Servings: 4

Ingredients

• 1½ lbs cod fillets, finely chopped
• 1 egg
• ¼ cup almond flour
• 3 garlic cloves, minced
• 2 tablespoons chopped parsley
• 1 tablespoon chopped dill
• 1 teaspoon lemon zest
• 2 tablespoons olive oil
• 2 cups broccoli florets
• 2 cups cauliflower florets
• 2 carrots, sliced

Instructions

1. Preheat oven to 400°F (200°C).
2. Mix cod with egg, almond flour, garlic, herbs, and lemon zest.
3. Shape into meatballs.
4. Toss vegetables with olive oil.
5. Arrange meatballs and vegetables on a baking sheet.
6. Bake for 20–25 minutes until the cod meatballs are cooked through.

Nutrition (Approx.)

• Protein: 35g
• Calories: 330
• Carbs: 12g
• Fat: 14g

---

19. 34g Protein Creamy Spinach Mushroom Cod Skillet

A comforting skillet featuring flaky cod in a creamy Greek yogurt and herb sauce with spinach and mushrooms.

Prep Time: 10 minutes

Cook Time: 18 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 cups spinach
• 8 oz mushrooms, sliced
• ½ cup plain Greek yogurt
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon thyme
• Juice of ½ lemon
• Fresh parsley

Instructions

1. Sear cod until lightly golden and set aside.
2. Cook mushrooms and garlic.
3. Stir in spinach until wilted.
4. Mix in Greek yogurt and thyme over low heat.
5. Return cod to the skillet and warm through.
6. Finish with lemon juice and parsley.

Nutrition (Approx.)

• Protein: 34g
• Calories: 315
• Carbs: 8g
• Fat: 14g

---

20. 36g Protein Baked Ratatouille Cod

Fresh zucchini, eggplant, tomatoes, onions, and bell peppers create a colorful ratatouille base beneath tender baked cod.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 1 zucchini, sliced
• 1 small eggplant, diced
• 1 bell pepper, chopped
• 2 tomatoes, diced
• 1 onion, sliced
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Fresh basil

Instructions

1. Arrange vegetables in a baking dish.
2. Drizzle with olive oil and season.
3. Roast for 15 minutes.
4. Place cod over the vegetables.
5. Bake another 15 minutes.
6. Garnish with basil before serving.

Nutrition (Approx.)

• Protein: 36g
• Calories: 320
• Carbs: 14g
• Fat: 13g

---

21. 35g Protein Mediterranean Cod Stuffed Zucchini Boats

Fresh zucchini boats are filled with flaky cod, spinach, tomatoes, olives, herbs, and a light sprinkle of feta cheese.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 4

Ingredients

• 4 zucchini
• 1½ lbs cod
• 2 cups spinach
• 1 cup diced tomatoes
• ¼ cup sliced olives
• ¼ cup crumbled feta
• 3 garlic cloves
• 2 tablespoons olive oil
• Oregano
• Fresh parsley

Instructions

1. Hollow out the zucchini halves.
2. Bake cod until flaky.
3. Mix cod with spinach, tomatoes, olives, garlic, and oregano.
4. Fill the zucchini boats.
5. Sprinkle lightly with feta.
6. Bake until zucchini is tender and garnish with parsley.

Nutrition (Approx.)

• Protein: 35g
• Calories: 340
• Carbs: 11g
• Fat: 15g

---

22. 33g Protein Cod & White Bean Tomato Stew

A rustic Mediterranean-style stew featuring cod, white beans, tomatoes, garlic, spinach, herbs, and olive oil.

Prep Time: 10 minutes

Cook Time: 25 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 1 can white beans, drained
• 1 can diced tomatoes
• 2 cups spinach
• 1 onion, diced
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon thyme
• Fresh parsley

Instructions

1. Sauté onion and garlic.
2. Add tomatoes, beans, and thyme.
3. Simmer for 10 minutes.
4. Add cod and cook until flaky.
5. Stir in spinach.
6. Garnish with parsley before serving.

Nutrition (Approx.)

• Protein: 33g
• Calories: 360
• Carbs: 21g
• Fat: 12g

---

23. 34g Protein Cod Corn Chowder

A lighter chowder made with cod, potatoes, corn, celery, onions, carrots, and milk for a cozy dinner without heavy cream.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 6

Ingredients

• 1½ lbs cod
• 2 potatoes, diced
• 1½ cups corn
• 2 celery stalks
• 2 carrots
• 1 onion
• 2½ cups low-fat milk
• 2 cups vegetable broth
• 2 garlic cloves
• 1 tablespoon olive oil
• Fresh thyme

Instructions

1. Cook onion, celery, carrots, and garlic.
2. Add potatoes and broth.
3. Simmer until potatoes soften.
4. Add cod and corn.
5. Stir in milk and warm gently without boiling.
6. Garnish with fresh thyme.

Nutrition (Approx.)

• Protein: 34g
• Calories: 350
• Carbs: 24g
• Fat: 11g

---

24. 35g Protein Garlic Herb Sheet Pan Cod & Green Beans

Everything cooks together on one sheet pan with green beans, cherry tomatoes, garlic, lemon, and herbs for an easy cleanup.

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 3 cups green beans
• 1 cup cherry tomatoes
• 3 garlic cloves
• 2 tablespoons olive oil
• 1 teaspoon rosemary
• 1 teaspoon thyme
• Lemon slices
• Fresh parsley

Instructions

1. Arrange green beans and tomatoes on a baking sheet.
2. Add cod fillets.
3. Drizzle with olive oil.
4. Sprinkle with garlic and herbs.
5. Top with lemon slices.
6. Bake until cod flakes easily and garnish with parsley.

Nutrition (Approx.)

• Protein: 35g
• Calories: 305
• Carbs: 10g
• Fat: 13g

---

25. 36g Protein Lemon Garlic Cod with Kale & Quinoa

A nutrient-rich bowl featuring fluffy quinoa, sautéed kale, garlic, lemon, and perfectly baked cod.

Prep Time: 15 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

• 4 cod fillets
• 2 cups cooked quinoa
• 3 cups kale, chopped
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Fresh parsley
• Black pepper

Instructions

1. Bake the cod with olive oil, garlic, oregano, and black pepper.
2. Sauté kale with a little olive oil until tender.
3. Divide quinoa among serving bowls.
4. Add the sautéed kale.
5. Top each bowl with baked cod.
6. Finish with fresh lemon juice and parsley.

Nutrition (Approx.)

• Protein: 36g
• Calories: 390
• Carbs: 26g
• Fat: 14g

---

Conclusion

Adding more cod to your weekly meal plan is a simple way to enjoy a lean, high-protein dinner while incorporating ingredients known for their anti-inflammatory benefits. Fresh vegetables, leafy greens, garlic, ginger, turmeric, olive oil, herbs, legumes, and whole grains complement cod beautifully, creating meals that are both flavorful and nourishing.

Whether you prefer quick skillet dinners, sheet pan meals, hearty soups, Mediterranean-inspired dishes, or colorful grain bowls, these 25 anti-inflammatory cod dinner recipes make it easy to prepare wholesome dinners that the whole family will enjoy.